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WELLNESS NEWSLETTERA time fora new youIn 2022, manyof you are facingmultiple issues, and itmay be hard to thinkabout spring coming.The birth of newlife is often seen incrocuses, tulips. anddaffodils - or the WestVirginia state flower,the Rhododendron.They grow well in theheat and the rain ofspring.Just like in naturewe improve by beingable to move andexercise outside andsee the beauty ofBruce and Judy McBrideGod’s creation. It’stime to get outsideand connect with the God who loves you.God’s Word often gives us a chance to see that God thrivesin starting a new work in people’s lives, and spring is theseason of growth and renewal. There are many scripturesthat help focus on renewing our faith and trust in the God ofcreation.Isaiah 40:31 - “But they who wait for the Lord shall renewtheir strength; they shall mount up with wings like eagles;they shall run and not be weary; they shall walk and notfaint.”This year let’s think about your personal faith and desireto reconnect to the God who cares for you even in the crisisand hard days. Many live by feelings, fear or faith. We canchoose faith in the Lord so we can depend on Him in days ofuncertainty.When we are given a difficult diagnosis, we have a choiceto make. Trust in the medicine or the doctor’s treatment andprocedures, plus we can pray and renew our faith in the Godwho can calm our storms.Many songs come to mind in valleys of our lives. Musiccan reach across our souls and help us deal with physicaland spiritual battles we all face. Renewing our souls can beexperienced if we just stop and pause and worship the Godwho loves us. I hear the birds singing in the morning. Themountains are filled with all kinds of wildlife. God makesthe best sounds: ocean waves, wind blowing, cats meowing,orioles and cardinals singing, and squirrels scampering.We need a new birth to cope with life and just like spring, itstarts in the heart. God gives us ways to start fresh and enjoya new you. Get outside and feel the sun and hear all creationsaying, “it’s time for a new you.”God specializes in making you new from the inside out.“Therefore, if anyone is in Christ, he is a new creation. Theold has passed away, behold the new has come.”(2 Corinthians 5:17)Pastor Bruce, spring 2022Page 3Got weights? You canreverse bone loss!Everyone remembers the “GotMilk,” campaign and the benefits thatwere so well marketed. Strength,growth, and stronger bones were andstill are the main selling points, butyou’ll have to ask the dietician forthose facts.There is another scientifically proven way to produce those same benefits and that is resistance training.If your doctor has diagnosed you ashaving osteopenia, or, even worse,osteoporosis, you should be askingthem about how to safely start yourown resistance training routine.If you don’t have these conditions, you do certainly have anothercondition called aging. Unfortunately,we all have this condition even ifwe don’t want to admit it. As we getolder, we naturally lose muscle andsome bone density, so it’s a goodidea to use preventative measuresregardless of whether you have beendiagnosed with significant boneloss. The more muscle and strongerbones you build in your youth, themore you will maintain as you getolder. Even more exciting, you canreverse bone loss at any point ofyour life.In this article I will share thescientifically proven critical factors toconsider when resistance training forbone health and reversal of osteopenia and osteoporosis.In a peer reviewed study by thejournal for Endocrinology and Metabolism states that “Weight-bearingimpact exercise such as hoppingand jumping, and/or progressiveresistance exercise (RE), alone or incombination can improve the bonehealth in adults. Among them, REhas been highlighted as the mostpromising intervention to maintainor increase bone mass and density.This is because a variety of muscularloads are applied on the bone duringRE, which generate stimuli and promote an osteogenic response of thebone.” So, the most crucial factor inrecovering bone density or improving bone density through exerciseis that the weight you use must besignificant.The best way I can explain “significant weight,” is that it must be “heavyfor you.” Obviously heavy is a rel-Mike Browningative term to each individual, whatis heavy to me may or may not beheavy for you.Resistance training needs to beperformed properly to reduce yourrisk of injury, so if you have neverdone resistance exercise or have asignificant injury or are at enhancedrisk for physical injury, consultyour primary care doctor and/or alicensed physical therapist. If youare in fair health and have someexperience with resistance exercise acertified personal trainer may be allyou need, but it is still a good idea tosee your doctor first.Okay, disclaimers done! Howdo you resistance train or performweight bearing exercise as theaforementioned journal suggests?You do not need to hop or jump asthe article mentions, and I would notsuggest that unless you are youngand in good health.If you have ever worked out in afitness center, look for the pin placemachines with weight as a firstoption for a beginner. This will be thesafest way to begin and if you workwith a trainer or therapist, most likelythey will have you begin on thesetypes of machines. These machinescontrol your range of motion forsafety and give you detailed instructions for use. Another form of saferesistance exercise are body weightmovements such as push-ups andsquats. These two exercises are thebest for building upper body strengthand lower body strength respectivelyand can be performed almost anywhere safely. Push-ups at an anglesuch as off a wall or table may bewhere you need to begin. Squats canbe performed safely over a stablechair. Finally, once you become moreadvanced you can move on to thingssuch as free weights or dumbbells.This method of resistance training ismore difficult but also more effective.Now that you know what equipment and exercise to look for let’s examine how much weight, how manyreps, and how often you should beperforming resistance exercise. Building bone health requires consistencyand effort equally. You should beaiming to perform 2-3 days of fullbody resistance training until yourmuscles tire, duration of your workouts are not as important as makingsure your muscles are fatigued andthis is relative to each individual.Obviously, beginners will tiremuch more quickly. Additionally,you should not resistance train onback-to-back days. You should beperforming between 10-15 repetitions. Now for the most crucial part inbone health – weight. The weight youchoose should make you fatigued orfail after performing the aforementioned 10-15 repetitions.For example, if you are doingbicep curls, you should be strugglingto lift the weight in the 10-15 reprange, if you can do 16-20 reps thenthe weight is to light and should beincreased. A final thought here forsafety, is that if you are a true beginner ease yourself into heavy weight.So, the first few weeks working in the20-rep range at a lighter weight is agood idea.Remember, building back yourbone health takes consistent effortover time, don’t expect benefitsunless you are committed for life.It can take a year or more to startseeing a difference in bone densitythrough exercise, and once you stopyour bones will deteriorate again. Forthe younger audience here, functional strength and bone health willdecrease over time but resistancetraining will help keep you strongerlonger, so start now!If you need help building a resistance training program, reach outto Mike at browningmr@upmc.edu.Healthy AgingMaryland is the first state in the country tostart a free, automated telephone service tocheck in on Maryland’s older residents, all acrossthe state.How does it work?Every day a telephone call will beplaced to a participant 65 years of ageor older at a regularly scheduled time.These calls will take place between 8a.m. and 4 p.m. as close as possible tothe one-hour time block pre-selectedby the participant. If the participantdoes not answer their first call, they willbe tried two more times. If those callsgo unanswered, additional calls will bemade to notify an alternative personwho is selected by the participant duringprogram enrollment.This could be an adult child, a neighbor, a loved one, or we will assign analternate for you. The alternate will thenbe encouraged to check on the olderadult program participant.The failure of the participant andalternate to answer will result in a call toyour local non-emergency service.Call toll-free 1 (866)-502-0560 or check-sign-up.aspx

WELLNESS NEWSLETTERCelebrate a world ofFLAVORIn honor of National Nutrition Month,celebrate a world of flavors by buildingthese bowls from around the world.Bowls are a fun, versatile, and easyway to build a balanced meal. Mix andmatch different flavor combinations topersonalize your bowl to you! There aremain components to build a nutritiousbowl:Grains- Whole grain pasta and brownrice are staples in a traditional bowl,but try adding some ancient grains formore diverse flavor profile and texturesuch as quinoa, whole grain couscous,barley, and farro.Protein- Chicken, pork, beef, eggs,salmon, and shrimp are great options.Don’t be afraid to try something newsuch as tofu or tempeh to amplify theflavor of your bowl.Vegetables and/or Fruit- There areso many varieties of springtime fruitsand vegetables you can use in yourbowl such as spinach, strawberries,broccoli, and pineapple. Get creativewith how you cook them: raw, steamed,grilled, roasted, and pickled are greatoptions.Toppings- Herbs and spices are agreat way to add flavor. Consideradding dried chickpeas, nuts, seeds,or crushed tortilla chips for an extracrunch. Hummus, yogurt, avocado,and vinaigrettes are a great way tofinish off your bowl.Not sure where to start? Try theserecipes featuring staples from differentcultures to celebrate a world of flavorsthis spring.Interested inworking with adietitian likeRachel Sproat?Call 240-9648416to schedule anappointment.Mediterranean Power BowlIngredients4 oz. kale (or other salad greens), 2 cups cooked brown rice orquinoa, 1 cucumber, sliced or spiralized, 1 cup pitted kalamataolives, drained, 1 cup grape or cherry tomatoes, halved, ½ redonion, thinly sliced, 1 large avocado, pitted, peeled and sliced, 1cup marinated artichoke hearts, drained, 1 (15 oz.) can garbanzobeans/chickpeas, drained and rinsed, 2 Tbsp. fresh choppedparsley, 2 Tbsp. fresh mint leavesInstructions: Fill bowls or plates with kale. Top with brown rice,cucumber, olives, tomatoes, onion, avocado, artichoke hearts,beans, parsley and mint leaves. Serve with hummus, Tzatzikidressing, and pita chips or bread.Steak Fajita BowlIngredients1 cup chimichurri sauce, Fajita spice rub ( 1 tsp chilipowder, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1 tspcumin, 1/2 tsp dried oregano, 1 tsp sea salt, 1/2 tsp freshground pepper), 1 pound thinly sliced sirloin steak cut inchunks or strips, 10 ounces colorful bell peppers cut instrips, 1/2 red onion thinly sliced1 or 2 jalapeño or Serrano peppers sliced (optional)cilantro leaves, 1 lime cut in quarters, 4 cups cooked Jasmine rice hot (Quinoa, Brown Rice, or Black Beans wouldwork well too)InstructionsToss the spice mix together and rub it into the slicedsteak. You can use the meat immediately, or marinatefor an hour in the refrigerator.put in a zip lock baggie, orwrap in plastic. Heat a grill pan, griddle, or cast-iron skillet on high until very hot. Stir fry the steak for a coupleof minutes until it gets some nice charring. Do this in 2batches if your pan is small. Remove to a plate.Add enough olive oil to lightly coat the pan and add theonions. Stir fry until they just start to soften, about 2-3minutes, scraping up any browned bits from the bottomof the pan. Remove to the same plate with the meat.Add the peppers to the pan and stir fry just until theystart to soften, stirring almost constantly. Add themeat and onions back to the pan and heat everythingthrough. I like them as is, but if you want a little sauce,hit the hot pan with a splash of water and stir well.Divide the rice between 4 bowls and top with some ofthe chimichurri sauce. Spoon the fajitas onto the riceand drizzle with more sauce. Serve garnished with freshcilantro, and lime s/Poke BowlIngredients1 lb. sushi-grade ahi tuna, 2 tbsp soy sauce, 1 tbsp sesame oil, 1tbsp rice vinegar, 1 tsp honey, ¼ cup light mayo1 tsp sriracha, 4 cups cooked brown rice, 1 cup diced cucumber, ½cup shredded carrots, ½ cup shelled edamame2 large avocados, peeled and sliced, 1 tbsp black sesame seeds, 1tsp green onionInstructionsUse a sharp knife to cut tuna into a dice. Add tuna, soy sauce,sesame oil, rice vinegar, and honey to a medium bowl. Toss tocombine. Let the tuna sit while you prepare the rest of the ingredients. Add mayo and sriracha to a bowl. Stir to combine. Seasonwith salt and pepper. Soon into a zip lock bag. Cut the tip off.Divide cooked rice between four bowls. Spoon tuna on one partof the rice. Surround with a pile of the cucumber, edamame, andcarrot. Spread half of an avocado on top of the bowl. Drizzle thespicy mayo over the bowl. Sprinkle with green onion and sesameseeds.Note: Consuming raw and undercooked meats, poultry, seafood,shellfish, or eggs may increase your risk of foodborne illness,especially if you have certain medical ecipe/Page 4Safetywith SueSpring can bring bigweather surprises!Spring marks anotable increasein severe weatherevents, with theadded bonus ofpotential late season snow and icestorms.One of the mostimportant stepsSue Leeyou can take tosurvive any weather challenge is to stay weather aware.Weather reports from your trustednews source, as well as a NOAAweather radio, are great ways to stayweather informed. Many weather appsare available for download on yourdevices; we also have an excellent local option, available through AlleganyCounty Government, via their websitehttps://alleganygov.org.On the home page, select the “HowDo I ” section on the right side ofthe screen. When that section opens,scroll down the left side of the screenand select “Alerts for public safetyand transit.” A very brief form pops upwhere you may include your choice ofcell phone number, home phone number, and/or your email address, plusthe zip code of your location. Onceyour form is submitted and verified,you will start receiving weather alertsfor your identified zip code.Emergency preparedness forsevere spring weather includes thefollowing: Maintain non-perishable food andwater supplies for you and yourfamily members, including pets. Keep your electronic devicescharged (texting during an emergency is preferable due to highcommunications volume during anemergency). Identify the safest place in yourhome to ride out a severe storm,such as an interior room with nowindows on the lowest level. Secure loose objects outside thatmay become airborne, or bringthem inside. Wind storms often bring downpower lines. Stay clear of the areaand report a downed power line toFirst Energy by calling 1-888-5444877.For more information on emergency preparedness steps you can take,please visit Ready.gov, at https://www.ready.gov/be-informed.

WELLNESS NEWSLETTERPage 5Chair yoga with ChristinaA lifetime practiceThe body was made to move, and when weembrace the opportunity to stretch and flex andmove it, it will react positively. Yoga is an activitythat can be practiced for a lifetime. My clients rangein age from 4 to 94, and I must confess that as I agemyself, I truly enjoy working with elder clients whocan quickly realize the benefits that regular gentleyoga practice has to offer by experiencing increasedenergy, a better sense of balance and wellbeing,flexibility, range of motion, and decreased pain in their joints.I invite you to join me at regularly scheduled yoga practices or to contactme if you have a group that would benefit from scheduling sessions.Chair Yoga is offered every Monday at 2:30 p.m. at the C. William GilchristMuseum of the Arts, 104 Washington Street, Cumberland. You must register toattend these classes in person by emailing me at the address below.This class is also offered at the same time via Zoom so that you can attendfrom the comfort of your own space.Join Chair Yoga Zoom Meetings at this 2022Spring-Summer-Autumn link:https://us02web.zoom.us/j/82874339529Meeting ID: 828 7433 9529Passcode: 867013Chair Yoga is also offered at the AlleganyCounty HRDC Senior Centers.You may check with them for specific dates.Cumberland Senior Center125 Virginia Avenue, Cumberland, MD 21502301-783-1722Frostburg Senior Center27 South Water Street, Frostburg, MD 21532301-689-5510Christina Collins-Smith NicolasUPMC Western Maryland Health CoachEmail: collinssmithcd@upmc.eduMessage/Text: 410-967-9112Brittany’s COZY SPOTChildren need a way to relax andspot. They can hang up postersunwind, especially after havingof things that are calming, tipsheightened emotions or experiencto relax, play peaceful music, oring stressful situations.create a comfy reading spot withOne way to help children learn tolots of pillows.calm down is by encouraging children to make their own calm space,Provide them with their ownor cozy spot. Having a calm spacejournal and drawing/writingBrittanycan help with a place to go to relax,materials.Friendto breathe, and to calm the mindand body. It can help them learn toGive them a way to play calmingprocess their emotions and have a safe space music to relax their mind and body.that is all their own when they may need amoment of peace and quiet. It can also douTeach them special breathing exercises,ble as a great reading area or drawing space.such as shape or animal breathing.Here’s how to help your child create theirown “cozy spot”:Provide them with a yoga mat or softsurface where they could practice someHelp your child find a space in your homekid-friendly yoga moves.where they can practice their calm. Itshould be some space that is quiet andAsk THEM what they need to make theirsecluded. It may be a corner in their room, orcozy spot their own. What are the thingseven in the closet.that make them feel the most calm andrelaxed? Their favorite stuffed animal orLet them make it their own. Let them name blanket? Pictures of their friends and family?their spot (i.e. Shelly’s Special Spot, Carter’sFun lights? Let them use this space wheneverCozy Corner, Zeke’s Zen Den). Have themthey feel stressed, may just need peace andcolor a poster to hang to designate theirquiet to do their homework, or need a placeto retreat when experiencing big emotions.Why is this important otherthan to help create a calmenvironment?This type of environment helps to teachchildren self-regulation. When youngerbrains get overwhelmed, the part of the brainresponsible for reasoning and thinking turnsoff. Therefore, the ability to think clearly andexpress emotions rationally becomes harderfor children.This space allows a child to regain controlof their brain and begin to think clearly again.They may be able to better express theirfeelings to you when they have had a chanceto relax their mind and feel safe.These cozy spots have been provento help children with impulsive behavior,improve their ability to communicate, andhow to cope with their own big emotions in apositive manner.ALSO, it is important to note that thisNOT be a punishment spot or a place fordiscipline. This should be the space that achild WANTS to go and chooses to go to bythemselves. If it is used for things such as atime-out, the child will not associate thisspace with calm and safety.However, many children, especially if theyare younger, will need help recognizing thatthey should try to calm down. If you noticeyour child seems overwhelmed, suggestto them, “you seem like you may be upset,would you like to go to your cozy spot andrelax for a little bit? Remember your journal isthere and you can draw.”Also, your child may want you to stay withthem. If they ask you to stay, sit with themand ask them what they would like to do intheir space.Eventually, your child will be able to retreatto this space by themselves and find theircalm because they have practiced and theyknow they are safe.For more ideas, posters to hang, and information on how to help your child createtheir cozy spot, you can te-a-cozy-spot-for-kids-anywhereAbout prediabetes and type 2 diabetesThere are 96 million American adults who haveprediabetes – that’s 1 in 3 adults! Of those 96 million,more than 8 in 10 of them don’t even know they haveit. Without taking action, many people with prediabetes could develop type 2 diabetes within 5 years.With numbers like that, it’s important to learnabout prediabetes and take action.Take the online test at the link below to find out ifyou are at risk for prediabetes and type 2 diabetes.Call 240-964-8424 to learn more about the DiabetesPrevention Program and the DiabetesSelf-Management Program

Wild Forage! Spring is the perfect time to hunt some of Allegany County's most coveted wild edibles - ramp onions and morel mushrooms. With over 50,000 acres of public, wooded land between Rocky Gap State Park and Green Ridge State For-est, there are plenty of opportunities to forage. Go paddling with a pet! The great outdoors are for